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Whether you’re in the middle of a training block or you just want to change things up, it’s a great idea to pair your easy runs with some speed work. Here’s how to use NRC to track a speed run:

• Set speed as your goal: Tap “Set a Goal” below the Start button, then tap “Speed.” If you previously set “Distance” or “Time” as your goal, you will see that under the Start button instead. Tap, press “Clear” and then choose “Speed.” Press the Start button, and you’re off!
• Track your time or distance: With speed runs, you won’t get an audio prompt when you hit your target distance, so we recommend you either run on a track or keep your phone where you can easily view your time or distance on the screen. To change the view of the home screen, tap the display until it shows the readout you prefer.
• Mark your intervals: When you reach the desired target for your interval, tap “Lap” on the run screen. When you do so, your next interval immediately starts.
• Recover: To get the most out of your speed run, you may want to recover between speed intervals with a slower pace until your heart rate comes down. If you don’t want your recovery time tracked as part of your run, immediately tap the “Pause” button after you’ve hit “Lap.” When you’re ready for your next speed interval, hit the start button and you’re back to running. If you do want your recovery time tracked as part of the run, there’s no need to pause the run. Again, just track your time or distance for the recovery interval and tap “Lap” when you’re ready to resume speed work.

• Start your run: After opening the NRC App, swipe up on the watch screen, then tap “Speed” to begin your run.
• Mark your intervals: You can mark your intervals when you hit your target time or distance by double-tapping the screen or swiping right on the screen and tapping “Lap.” You won’t get an audio prompt when you hit your target, so we recommend you either run on a track or keep an eye on your time/distance on your watch.
• Recover: If you want to recover before your next interval and don’t want your recovery time tracked, you can pause the run by swiping right and tapping the “Pause” button. To make this easier, you can swipe right before you start your interval.

Want to learn more about speed runs and become a better runner overall? Guided Runs are a great way to learn from our world-class coaches and athletes. You can access our library of guided runs, including speed runs with guided reps and recovery intervals, by tapping “Guided Runs” on the Run screen in the NRC App on your mobile device. You also can download them directly to your Apple Watch Nike.